This workout is a killer. Although I call it “high Intensity” it can be modified for all fitness levels. Push yourself to do as many reps and sets that you can do. If you can’t do as many as I do, that’s okay! Simply write down how many you did and work to improve.
Remember if you have trouble with your knees, do the movements without the jumps. If you have to come one your knees for the pushups at first FINE. Just promise me to try 1 off your knees and work to improve.
Start off with warm up 30 seconds for each of these exercises.
1. Jogging in place
2. Jumping jacks
3. Jumping lunges
Try to do the warm up exercise 3 or 4 more times
1. 4 slow push ups (10 sec down 10 seconds up)
2. 10 regular push-ups
3. 10 tension rep push-ups (keep elbows slightly bent)
Do this 3 more times
1. 10 squat jumps
2. Run 20yards (or sprint in place for 15 seconds)
3. 10 squat jumps
Do it three times
1. 10 lunges (tension rep pulses )
2. Hold the lunge ten sec
Repeat 3 times
Switch legs do the same thing 4 times total
1. 10 Half squats
2. Walking lunges 20 yards
3. 10half squats
Do 3 more times
1. Sprint 20 yards (or in sprint place 15 seconds)
2. 10 Turkish get ups
3. Sprint 20 yards
4. Reverse crunches
Repeat 3more times
Watch what I do…
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